5 Tricks to Get You Moving When You Really Don’t Want to

It’s raining. You were up late. You have a busy day. You just don’t feel like it. We’ve all been there: Some days, the last thing we want to do is exercise. These are the moments when we just need a little exercise motivation.

Research suggests the best way to “cure” tiredness or a bad mood is to get moving. When we exercise, hormones called epinephrine and norepinephrine, which can make you feel more energized, are naturally released throughout the body, says Harvard Health. Exercising also helps circulates oxygen, making you feel more alert and gives your cells more energy to burn, which boosts metabolism.

Here are some tricks you can do today to find exercise motivation:

1. Tell yourself you’ll “go easy” today

A light workout seems like a good compromise when you’re feeling particularly lazy. But chances are, when you get to the gym and start working out, you’ll have a great workout. Harvard Health says that’s because the body’s adrenaline and cortisol levels (which are stress hormones) start to decrease, while endorphins, the body’s natural painkillers and mood elevators, will increase, giving you that “runner’s high” or optimistic feeling. Your “light” workout just might turn into the best workout you’ve had all week. Even if you can’t find your groove and you didn’t burn as many calories as you’d like, remember that something is better than nothing.

2. Set multiple alarms

You can ignore one alarm, but you probably can’t ignore two or three. So outsmart yourself before you go to bed. Robert Dugan, NSCA-Certified Personal Trainer and Co-Founder of The Work House Training Ground in Malvern, PA is a morning exerciser and he positions his alarm clock across the room.

“If I have to physically get out of bed to turn it off, then I’m awake,” he says. “I don’t let myself get back into bed.” If you’re an afternoon exerciser, try setting a reminder in your phone so working out is already scheduled into your day.

3. Tell a friend to meet you

Friends help you find exercise motivation and also hold you accountable. You’re letting them down if you decide you’re too tired to exercise. So partner up with a neighbor, coworker or friend. Or, ask someone you see every time you go to the gym if you can work out together.

“You can also take group exercise classes like body pump or a spin class,” says Dugan. “Having a set start time forces you to get there and to work out for an hour or until the class ends. Plus, the more you go, the more likely you are to make friends who will challenge and encourage you to do your best.”

4. Change up your routine

It’s easy to get stuck in a workout rut. If you run on the treadmill every time you go to the gym, you’re likely to get bored quickly and unless you seriously vary your workout each time, your body will stop responding to the exercise like it once did. Try swimming, biking or even playing racquetball. Maybe go for a hike at the local park. Even just taking the dog for a brisk walk counts.

“Making different decisions during the day can also help,” says Dugan. “Park farther from the entrance of a building or take the stairs instead of the elevator.” You can also get a fitness tracker and strive to meet or exceed daily challenges.

5. Reward yourself

It’s hard work to maintain a regular exercise routine, so don’t forget to reward yourself for a job well done… Just don’t do it with food.

After you’ve achieved success on a short-term scale, think big. If you work out five times a week for six months, for example, maybe you can take a short cruise or vacation. Anything to keep the exercise motivation.